Willpower for Weight Loss? Not the Best Strategy

willpower for weight loss does not work

If the cupcake was not in your house, it would not be an option.

Many of us think that it’s necessary to have willpower for weight loss. We think, “If only I am strong enough and determined, if only I exercise self-control with my diet and exercise, I will be able to maintain a healthier lifestyle and weight.” Such thinking can be mighty self-limiting. It converts a positive decision- to be healthy- into another reason to feel guilty if willpower isn’t enough to get the weight loss started and the goal achieved.

Think about your eating environment instead instead of willpower for weight loss

For this reason, if you are my client, I advocate a different approach. Namely, I believe that willpower is a self-defeating concept when it comes to losing weight or maintaining weight loss. Instead, I counsel my patients to control their eating environments. By sustaining a “healthy” eating environment, you can also assist in improving your own health and weight. Such an environment means limiting the high calorie and fat foods in your home, so that you are not tempted to succumb to their temptation, which in turn makes willpower at home irrelevant.

Strategies for weight loss without willpower:

Toss your leftover holiday or special occasion goodies

If you have trouble pitching them, give them to a skinny friend or bring them to your office. A moment on your lips can result in months on your hips, as the saying goes. Evaluate if it is worth the momentary gratification.

Be smart when you do your grocery shopping

Avoid putting high temptation foods in your cart in the first place. Self-control only needs to happen at the grocery store. Avoid impulse purchases with a planned grocery list that you stick to. And, as you have heard before, don’t grocery shop when you are hungry. It be a good idea to also not shop when you are pressed for time or tired.

Stock up on lots of health enhancing foods at the grocery store

These healthy foods are your “tools” for successful weight loss. If you are concerned about fresh foods perishing, remember, frozen foods are just as nutrient dense as their fresh counterparts! Here are some suggestions for keeping a healthy stocked kitchen.

Any treats in the house should be less than 150 calories

There are many desserts available that are pre-packaged and under 150 calories. These lower calorie treats can be great for curbing our sweet tooth. Here’s a list of 50 calorie treats providing protein, fiber, and help for your sweet tooth. If others in your household just have to have certain high calorie treats in the house, tell them to make them unavailable to you. In plain English, let them hide them.

Keep undesirable foods off your counter and out of your line of vision

Make these food items hard work to get to. Don’t keep the ice cream in the freezer; instead, if you want to indulge, make it so you have to go out and get your portion of ice cream. And if you do go out and indulge at the ice cream shop, think about some smart strategies ahead of time. A little mental preparation ahead of time can help you make the best choices for your health and waistline.

While there are always other eating and dining obstacles to be faced while trying to lose weight and keep ourselves healthy, take a step in the right direction by reducing your reliance on willpower and making your home a healthy eating environment!

50 Calorie Snacks: Something for Everyone!

Do you like to snack? It seems most of us do if we have the choice. According to one survey, in 2018, 43% of respondents reported eating three meals and a few snacks on a daily basis. And, another 32% usually skip or replace one meal per day with snacks. Impulse snacking is not the only type of snacking. Planned snacking is also on the rise, and choosing 50 calorie snacks with a strategic purpose is smart eating!

According to a Nielson report, 33 billion US dollars are being spent on snacks. The current trend for snacks is opting for snacks that call attention to health claims. Choosing packaged convenience snacks that are non-GMO, free of artificial colors/flavors, and low in sugar are leading the way.

If your goal is managing blood sugar or weight, opting for a healthier low calorie snack is not optional. Poor snacking can definitely wreck the best eating plans. But, selecting healthier snacks that fit your personal calorie requirements and dietary needs can help your overall healthy eating strategy.

50 calorie snacks50 calorie snacks with some protein

  1. 1 slice of 2% milkfat American cheese
  2. 1 oz. of lean turkey
  3. 1/2 cup skim milk
  4. 1/2 cup 2% cottage cheese
  5. 
Laughing cow cheese wedge
  6. 1 oz. flank steak
  7. 1/3 cup garbanzo beans
  8. 
3 oz. Dannon Greek yogurt
  9. 3 Tbsp. egg whites
  10. 1 oz. chicken

50 calorie snacks to satisfy your sweet tooth

  1. 1 fig bar
  2. 5 jelly beans
  3. 12 M & M candies
  4. 1 vanilla Snackwell cookie
  5. 1/2 of an low fat 100 calorie ice cream sandwich
  6. 
2 Hershey kisses
  7. coffee with 1 tsp. sugar and 2 Tbsp. half and half
  8. 2 marshmallows
  9. diet root beer float made with diet root beer + 1/4 cup ice cream
  10. 1/4 cup frosted mini wheats

And, to fill you up!

  1. 12 baby carrots
  2. 
1 cup watermelon
  3. 10 dill pickles
  4. 
1/2 grapefruit
  5. 15 grapes
  6. 1 cup cantaloupe
  7. 15 cherry tomatoes
  8. 1 cup light popcorn
  9. 1/2 oz. melba wheat toast crackers
  10. 1 large chopped pepper

Care to share your favorite 50 calorie snack? I’d love to hear from you. And, if you enjoyed this post, would you please share? I am trying to grow my readership.

Enough Vitamin D: A Challenge

Why is vitamin D important?

A large percentage of people worldwide are not meeting the challenge of getting enough vitamin D. Doctors and dietitians have known for decades that this nutrient is important for bone health, but the list of reasons why we need optimal levels is growing. Researchers note an extensive list which includes warding off cancer, heart disease, depression, dementia, certain skin diseases, and high blood pressure. As vitamin D receptors are everywhere in the body, any part of the body will be affected by a deficiency.

Why we aren’t getting enough to reach our goals?

It’s dubbed the “sunshine” vitamin because we can both make it from sun exposure and get it from food. Given the right circumstances, our bodies are very adept at making this vitamin. Ultraviolet light from the sun shines on a cholesterol compound on our skin, then that compound is transformed into a vitamin D precursor which gets absorbed into the blood. Over the next day, the liver and kidneys finish converting this compound to the active form of vitamin D.

The factors that interfere with making this vitamin are directly related to factors that block our exposure to the sun. Think sunscreen use, air pollution, city living, geography, and dreary winters. Even our skin pigment is a factor as darker-skinned people synthesize less vitamin D than lighter-skinned people.

Sunshine makes vitamin D: a challenge to get enough

Enough vitamin D: A challenge

Food sources.

So if we cannot make it efficiently, how we can we get it from food? In terms of food sources, it’s interesting to compare sunshine vs. food. According to an old but very interesting 2009 AARP article (unknown author), you would need to eat the following amounts of food just to get the amount the amount of vitamin D your body makes in 10 minutes:

  • 6.5 pounds of mushrooms
  • 150 egg yolk
  • 3.75 pounds of salmon
  • 30 servings of fortified cereal
  • 2 pounds of sardines
  • 30 cups of fortified orange juice

Adult requirements.

While this is an interesting comparison, it is not a realistic diet strategy. The current adult recommendations for vitamin D intake are 600 IUs for those aged 19-70 and 800 IUs for those over 70 years old. Unfortunately,  foods with vitamin D are limited.  Some common foods with vitamin D content include:

  • 566 IU from 3 oz. swordfish
  • 440 IU from 1 tsp. cod liver oil
  • 400 IU from 3 oz. salmon
  • 228 IU from 3 oz tuna
  • 137 IU from 1 cup fortified orange juice
  • 120 IU from 1 cup fortified milk
  • 100 IU from 3/4 cup enriched cereals
  • 40 IU from 1 egg

As you can see, with limited sun exposure and limited foods with vitamin D, it can be challenging to have adequate vitamin levels. This is why supplementation is such a hot topic and why many people end up taking a supplement. The question is, “how much to take?”  A simple blood test determines if you need a supplement and how much to take.

What is your experience with vitamin D levels on your health and how did you determine you needed to supplement your diet?

For more thoughts on supplements for baby boomers.

How to Buy Vitamin Supplements: Be a Savvy Consumer

We are a pill popping society, and we know it. It is what Americans seem to love to do. But, do you really know how to buy vitamin supplements? It’s best to be a savvy shopper, as there’s no sense in making poor supplement choices that may hurt you and your wallet. There is such a thing as too much of certain nutrients. Understanding some key points on how to buy supplements will make you a savvy and healthier consumer.

supplement fact label

Supplement Fact Label

Who might benefit from supplement use?

People that would benefit from supplements include: those with nutrient deficiencies, women of childbearing years, or the elderly on certain medications. People with low calorie intakes and those that skip entire food groups might also benefit. While it is always best to have your nutritional requirements met through a healthy food selection, appropriate dosages of supplements can “supplement” your diet by filling in the gaps.

The bad news on supplements

The bad news about supplements is that overdoing dosages can be harmful to your health. Many people have the “if some is good, more is better” mentality. The truth is that scientists have documented upper limits of safety, and beyond those limits you are putting your health at risk. Mega doses of supplements are actually categorized as drugs, and excessive amounts of supplements can cause symptoms ranging from nerve damage to liver failure.

Another little known fact is that just because you can purchase a supplement at a store, doesn’t mean it is safe. Supplements sold in this country have virtually no regulation in terms of safety. Under current law, the FDA is responsible for taking action on unsafe supplements already on the market. But, it does not need to screen or pre-approve a supplement before it gets to the store shelves. This means you need to be a savvy supplement shopper if you decide to take supplements.

Here are 5 tips to help you buy vitamin supplements:

  1. Look at the Supplement Fact label (example in above photo); choose a multi-nutrient supplement that does not have very high percentages of nutrients (around 100% Daily Value (DV) would be safe). If many nutrients are 200% or higher, consider selecting a different supplement.
  2. Look for the USP symbol or text on a label.usp logo on a supplement lable
    The USP symbol or text means that the supplement will dissolve in your digestive system, and the ingredients are guaranteed.
  3. Supplements with added ingredients such as parsley, alfalfa, and herbs offer no added health benefit to the consumer. There would be too little added to the supplement-best to just eat the parsley!
  4. Don’t let terms such as “stress relief”, “time release”, or “natural” drive your brand selection. These are only marketing terms!
  5. Because there is no regulation on supplements prior to arriving on the store shelves, consider purchasing supplements that are name brands. These companies are more likely to have their own internal high quality control standards, as they have a reputation to be protected, which can also ultimately protect the consumer.

If in doubt about whether to supplement or not, a registered/licensed dietitian can assist you! And remember, you are still getting nutrients from foods that are fortified, like cereals.

For additional safety guidelines on supplement use, click here.

What are your thoughts about supplement use and safety?

 

 

10 Easter Egg Safety Tips: Keep Your Eggs Safe to Eat

Easter egg safe eating tips

Easter Egg Safety: Keep it fun to hunt and safe to eat!

Keep in mind Easter egg safety during the holidays

The egg hunt is on! But, if you want to eat those Easter eggs after the Easter hunt, you need to be thinking about Easter egg food safety. Families all over the country will buy, dye, and hunt for eggs in the next few days. If you handle the eggs properly, those colored eggs will be safe to eat in the upcoming week. Add the leftover eggs to a salad, eat as a snack or a even a quick breakfast.

Nutrients in an egg.

A hard boiled egg has only about 80 calories, but is rich in many nutrients, including protein, phytochemicals, many B-complex vitamins, and vitamins A, D, and E. If eggs are from chickens fed an omega-3 rich feed, the hatched eggs will also contain omega-3 fatty acids which we need more of in the American diet. Another nutritional perk of eggs hatched in 2019, is they are significantly lower in cholesterol. Today’s eggs have an average of only 180 mg. of cholesterol, down from about 220 mg. cholesterol in years past!

Here are ten tips to keep those eggs safe to eat after Easter

  1. When purchasing your eggs, make sure there are no broken or dirty eggs. The shell keeps the inside of the eggs free of bacteria and a broken shell can allow for bacterial contamination.

  2. Be sure to check the date stamped on the carton. Avoid purchasing eggs which are stamped with a “sell by” date close to the purchase date.

  3. After purchasing, refrigerate eggs immediately at 40° or less.  Avoid putting eggs in the refrigerator door, as temperatures will be inconsistent and may not meet temperature guidelines.

  4. For eggs already in your refrigerator, you may safely use them for both coloring and eating even if the sell-by date has already passed. In fact, they can be safely eaten 2-4 weeks past that stamped “sell by” date. If your eggs are typically stored in another container in the refrigerator, and you have no idea how long they have been there, it is best to pitch them and start with fresh eggs for coloring if you plan on eating them.

  5. Consumers should not wash egg shells prior to hard boiling.  When the chicken lays an egg it has a protective film coating to protect the inside of the egg. Washing the shell can actually remove that protective film, and hasten the likelihood of bacteria moving into the egg.

  6. Cook the eggs thoroughly.  Place your eggs in a pan of water and bring to a boil. Just as water boils, remove from the burner and cover with a lid.  Let eggs remain in the hot water for 9 minutes for medium eggs and 15 minutes for extra large.

  7. After cooked, refrigerate the eggs within a 2-hour period.

  8. Use a food safe dye so you can plan on eating your Easter eggs!

  9. Do not plan on eating Easter eggs which have been placed on the ground.  This becomes a perfect recipe for making you ill as the bacteria from the ground can enter the cooked egg. Stick with the plastic version for egg hunting in the yard.

  10. If you are hiding real Easter eggs, pick clean areas to hide them inside your home. Bacteria lurks there as well.

    Leave cooked Easter eggs out for no more than 2 hours.  Safely eat your leftover Easter eggs for up to 7 days.

Do you do anything special with leftover eggs?

Better Aging: 5 Tips to Make it Happen

So, do you want to look your age?  This topic can get pretty dicey as we push through the decades.  I have one friend that says she’s earned her wrinkles and intentionally sports her gray hairs. No more hair coloring for her!  I think it’s certainly a personal decision. I also think that if we implement diet and lifestyle strategies that make us look a bit younger than our real age, we might reap some positive health benefits.  After all, our health has to be our top priority as we get older. Better health usually means a better quality of life. We want to be able to enjoy our second 50 years, right?

Here is my top five list:

Wear your sunscreen.  This is a huge point and it’s never too late to start.  Anti-aging dermatology procedures are pricey. They are almost all self-pay.  If you can protect your skin early in life, it will help your appearance in your second 50 years.  When I was in graduate school, I had a strange rash that brought me to the dermatologist.  She told me at that point to never go in the sun again.  I followed her advice (for the most part), and now that I have a Medicare card, I am so glad I did.  Wrinkle removal is expensive and time consuming, prevention is much easier. The health benefit: lessened skin cancer risk.

Exercise when you can. We all know we should be moving our bodies more, right? For some, it is easier said than done.  Lots of us have knees that hurt, but even for osteoarthritis, the current recommendations are to work through it and just keep moving.  Options for lessening joint stress while working out include using a stationary bike and an elliptical.  If you are able to move, you really should be sure to do so.  After counseling thousands upon thousands of clients over my career, it never ceases to amaze me how much younger the exercising crowd looks in middle and later life.  The health benefit:  weight management.  And, weight management can help diabetes, heart disease, joint pain, and hypertension.  And, this is only a partial list!

Manage Your Weight.  Again, those people that are at an appropriate body weight always seem to look younger.  For women in particular, weight gain seems to happen easily during menopause when our estrogen levels decline.  A common “sign” of middle age in both women and men is the increased fat in the abdominal area-known as visceral fat.  This pouch does not need to happen with a healthy eating plan matched to energy requirements and limited in alcohol.  The health benefit: losing this visceral fat will lessen inflammation and decrease your risk for diabetes and heart disease.

Sleep.  It can be difficult to get enough sleep. It seems like each decade brings its own sleep issues.  I know of so many seniors that will fall asleep but cannot stay asleep.  Getting up at 3:00 AM is not ideal, and many of us already did that when we raised our kids.  Tips are to not overstimulate your brain before bed.  Get off the iPad or phone if it is too stimulating before nodding off. Try to set a routine and stick to it most of the time.  Discuss sleep issues with your physician.  Lastly, a little melatonin (3-5 mg) may be helpful.  We make less as we age, so this supplement makes sense.  The health benefit: you just feel so much better, it’s like magic!

Eating Well. Don’t give up on a healthy eating plan.  Consult with a nutritional professional if you are totally confused about what you should be eating to maintain or improve your health.  There is just so much information out there that is often incorrect or not correct for you as an individual. Most nutrition health care providers would suggest a diet high in fruits, vegetables, with the appropriate amounts of whole grains and lean protein.  Some supplements might be in order as well, depending up your individual circumstances.  For thoughts on those supplements:  5 Dietary Supplements for Baby Boomers!

 
For those of you in your second 50 years, what else can you add?

Drinking Water and Fluoride: Healthy for All?

Drinking water: fluoride for all?

For most of my life I never really thought much about fluoride or my drinking water. My teeth are in pretty good shape, and the only time I thought about fluoride was when I taught a college level nutrition class. The text books noted the “benefits” of fluoride in preventing tooth decay, and then always showed the classic brown spots on tooth enamel due to overexposure of fluoride.  We discussed that fluoride was delivered to municipal tap water in the Chicago area (our location) and that bottled water was not typically fluoridated. While it may have natural fluoride, fluoride is not typically added to bottled water.

Fluoride not an essential dietary nutrient

For the last 70 or so years, it’s role in public health has been one of preventing tooth decay. Once teeth have erupted through the gum, fluoride added to the tooth surface plays a role in preventing tooth decay through remineralization of the weaker spots on the tooth enamel as well as controlling the amount of acid that bacteria of plaque produce.  I remember routine fluoride treatments given in the dental office because I had great dental insurance and it was covered.  And, of course, there is lifelong use of fluoridated toothpaste.

Fluoride in drinking water in equal amounts for everyone?

For the municipalities that deliver fluoridated water, there is no choice in the matter. If you want to avoid ingesting fluoride in the Chicago area, you must find a means to remove it from your tap water or stick with purchasing spring water. Preset fluoride levels are “one size fits all.”

According to a recent article in the Indian Journal of Occupational & Environmental Medicine (2018), these points should be considered:

  • Current evidence clearly suggests that the protective mechanism of action of fluoride is mainly topical.  In other words, we do not need to be ingesting fluoride to reap the dental benefits.
  • 1% of the population appears to be highly sensitive to fluoride (yes, I am in that 1%).
  • Certain subsets may be particularly vulnerable to ingesting fluoride: the elderly, diabetics, the malnourished.
  • Once added to water, would the fluoride levels be problematic for those that drink a large amount of water? Those individuals might include manual laborers, diabetics, and athletes.
  • Interestingly, on the international front, most European countries have rejected water fluoridation. Only Ireland, Spain, and the United Kingdom practice water fluoridation.

While the debate on fluoridated water continues, you can help protect your teeth by:

  • Choosing a healthy diet low in sugar will help prevent tooth decay. Emphasizing fruits and vegetables will stimulate saliva production to help rinse the sugar away.
  • Avoiding cavity promoting foods like sugar, sticky foods (like raisins), and soda will help prevent tooth decay.  
  • If indulging in sugary foods, try not to do so all day long. Best to splurge and then brush, instead of exposing your teeth all day long.
  •  Apply that fluoride through toothpaste, mouth rinse, and in the dental chair.

My last comment will be that in the concept of “clean eating”, I see no reason to be putting fluoride into my digestive tract.

Where do you stand on the issue of ingesting fluoride through tap water?

Probiotic Supplements: 5 Purchasing Tips

2 popular probiotics

My father lived in an assisted living facility a few years ago. The assisted living physician ordered the probiotics for him. I remember the doctor sitting at his desk writing the order and at the same time quipping that “all probiotics are the same!” The comment took my breath away because this was only a few years ago, and most health care providers should know that probiotics are not all the same! There is plenty of research available on how probiotics are both similar and different. And there is plenty to consider when purchasing a probiotic supplements!

Bacteria in our gastrointestinal tract are flora. A healthy functioning gastrointestinal tract has a healthy balance of bacteria. Occasionally, that balance of bacteria becomes unbalanced due to antibiotic use, illness, stress, or even a poor-quality diet.

Research on the health benefits of probiotics is vast. Researchers are evaluating how probiotics may affect mental health, lipids, weight, and various GI conditions. Even our pets are taking probiotics!

 Here are 5 tips to keep in mind when purchasing probiotic supplements:

Packaging of probiotic supplements

Probiotics need to be alive to be effective in your body. If they are dead on arrival in the bottle or purchase package, they will be useless to your gut. Take a good look at the packaging. Many probiotic strains need to be refrigerated to stay alive, or they may be sold in blister packaging to assure viability. If the product needs refrigeration, be sure online shippers are shipping the product with dry ice during warm weather to protect the product. With blister packaging, there is no need to refrigerate. Keep in mind that the companies selling the probiotics are doing their own regulation, so you might want to use a name brand product to help assure the organisms are alive upon purchase.

Dosages

Potency is usually noted on the label as CFU which stands for “colony forming units”. The recommended intake for probiotic supplements varies by the strain and intended therapy. For general use, take supplements that have a CFU of at least 1 to 10 billion. Higher dosages are still deemed safe and are often found in many reputable brands.

Strains

Contrary to the thoughts of my father’s former physician, bacterial strains do matter. For instance, for antibiotic-related diarrhea, it may be advisable to start taking a common drugstore brand such as Culturelle which contains Lactobacillus GG. Other research suggests that it may be even more effective to take a probiotic with multiple species of organisms. In adult women with IBS, Bifidobacterium infantis has been shown to reduce pain, bloating, and bowel movement difficulty. For cholesterol reduction, Lactobacillus reuteri may be therapeutic for LDL-Cholesterol reduction.

Dosing

 If you are taking probiotics for overall wellness, keep in mind that the organisms only survive for a few days to weeks, so it is necessary to keep taking them. Speaking of surviving, some probiotics have an enteric-coating to ensure stomach acid survival and intestinal delivery.

Food

 Many foods also contain probiotics. Think yogurt, kefir milk, and kombucha. And, nutrient dense foods are usually great sources of prebiotics-the food probiotics use. Those microorganisms need their own fuel and fiber rich foods such as fruits, vegetables, and whole grains are the fuel of choice for probiotics.

Remembering to keep these key points in mind: packaging, dosages, strains, and dosing will make you a savvy probiotic consumer. And, foods are a key source of probiotics as well. And to feed your probiotics, eat lots of fruits, vegetables, and grains.

Has probiotic use helped your health? Share your thoughts!

For information on purchasing other supplements, read on. 

Winter Weight Gain: 5 Tips to Fight It

Seasonal Affective Disorder sunshine on lady helps her mood, fights winter weight gain

Seasonal Affective Disorder (SAD)

Winter weight gain frequently comes with the winter season. I have heard repeatedly from clients that all they want to do is keep eating because they feel so “blue” this winter. Occasionally, the clients suffer from Seasonal Affective Disorder (SAD), but sometimes clients are just feeling down in the dumps because the winter is so long in the Midwest. So, barring a vacation to the tropics or moving out of state, here are a few steps that can be taken to lift your spirits. Hopefully you can stop inappropriate eating and stop winter weight gain at the same time.

Catch the rays when possible to help your mood and fight winter weight gain

Even the gloomiest areas in the Midwest will occasionally be sunny, so be sure to capitalize on it even if you need to bundle up to do so. Take a walk outside in those rays of sunshine and you will elevate your mood because the exercise and sunshine will affect the balance of key neurotransmitters such as serotonin, melatonin, and endorphins.

Consider blue light therapy when you can’t find sunshine

Along the lines of catching natural light rays, researchers are aware that certain light spectrum, such as blue light, seems to help alleviate SAD. Many free-standing blue lights are available for easy purchase online. When it’s a particularly bleak winter, these lights can be of benefit.

Check your vitamin D levels

Many Americans have inadequate blood vitamin D levels. Research supports that getting your blood vitamin D levels in the right range is ammunition in fighting seasonal affective disorder.  Bleak days and lots of warm bulky clothes limit the body’s ability to make the so-called “sunshine” vitamin, which can be produced by the body when sun shines on a compound on our skin.  If we cannot make it, we are able to supplement our diet with vitamin D.  During winter months, dosages in the 1000-1200 IU range are probably safe for most people who have limited sun exposure. Read here for more information on meeting vitamin D requirements. Read here for more information on meeting vitamin D requirements.

Control your eating environment, which always helps prevent weight gain anytime of year

While waiting for spring weather and freedom from the winter doldrums, don’t undo previous successful weight loss with binge eating just because of SAD or depression.  Control your eating environment at home by ridding it of high temptation and high calorie foods.

Stock your kitchen with healthy, low sodium soups and entrees

They can nourish and “comfort” you appropriately through the rest of the winter. Increase  your consumption of fruits, veggies, and lentils to increase your anti-oxidants and fiber.  Don’t be afraid of opting for frozen fruits and veggies at this time of year. They are just as nutritious as the fresh varieties which are harder to buy in the winter. When the warm weather comes, you will be happy that you did not pile on the weight due to winter blues.

Here’s to wrapping up winter. It’s almost March! Remember, an once of prevention is worth a pound of cure. By watching your diet this winter, you will be in a better position both mentally and physically for spring when it springs!

 

 

 

Chronic Fatigue: 4 Diet and Lifestyle Tips to Tackle

It goes by many names: chronic fatigue syndrome (CFS), systemic exertion intolerance disease (SEID), myaligic encephalomyelitis (ME). Whatever you want to call it, it requires lifestyle changes to cope, and bed rest is not a quick fix for those that are truly afflicted. If you have this condition, you know who you are! You may also remember your life before the condition and after, that red line of health and when it was crossed and what triggered your seemingly endless fatigue.

chronic fatigueEven rest can’t help chronic fatigue

Here are some tried and true tips to help chronic fatigue:

Manage your weight for lessening chronic fatigue

Under the circumstance, this can be a huge challenge. If you are needing to pace yourself with rest, then you will be sitting more. Eating more nutrient rich low calorie foods will be your tool for weight management. It’s amazing what a difference there is in terms of calorie burn on days you are mostly sitting vs. being able to walk around all day when you may feel better. It’s important to match your calorie intake with calorie output.

I am a huge fan of fitness trackers for just this reason. Knowing real time energy output on bad days and then better days, helps immensely in weight management. The fitness tracker can guide you on how much you can eat on a given day based on your calorie burn.

Do eat a nutrient dense diet

Your calories need to “count” from a nutritional standpoint because there may not be a lot of discretionary calories for you to be eating if you are burning few calories due to your fatigue and limited activity. The better quality diet will only increase your chances of feeling better. There’s no guarantee, but it can’t hurt.

Too tired to prepare food?  Never cook for only one meal. Double batch and use your freezer. Don’t be afraid of a frozen meal such as Healthy Choice brand meals. They are always going to be healthier than what you might grab at a restaurant.

Consider certain supplements

The condition remains one that the established medical community cannot open a text book and find solid direction on how to treat. With that said, there are a few supplements that may be helpful. Consider CoEnzymeQ10, D-ribose, and probably a good quality multi-vitamin and mineral supplement. I don’t uniformly recommend the latter to patients, but when calories need to be restricted for manage weight, it’s not a bad idea in my opinion. The CoQ10 and D-ribose are tied in with our biochemical energy cycle, and I personally find them to be helpful. Other research has suggested a daily dosage of 200 mg CoQ10 and 20 mg of NADH twice a day as being therapeutic for symptoms.

Know and state your boundaries to manage chronic fatigue

While boundary setting is not necessarily a nutrition tip, it’s an important lifestyle tip. Learn to say “no” if you feel it will compromise your health. Many of us are so eager to be normal, that it is very easy to overdo it when we feel on the normal end of the spectrum. Both mental and physical pacing need to be first and center in your life. If you are reading this, you are probably all too familiar with the “crash and burn” cycle of both chronic fatigue and fibromyalgia. Doing too much at a time can result in being a limp rag doll later. Best to manage that precious resource called energy and pace yourself all day and every day-even when you may be feeling “normal”.

What tips can you share to live your best life?